Incline Dumbbell Drag Curl

A biceps variation performed on an incline bench with the elbows pulled back and fixed behind the torso, “dragging” the dumbbells upward to increase long head activation.

💡 Instructions:

• Sit back on an incline bench set to 45–60°, holding a dumbbell in each hand with arms fully extended and palms facing forward.

• Pull your elbows slightly behind your torso and keep them fixed in that position throughout the movement.

• Curl the dumbbells upward, keeping them close to your body, without letting the elbows move forward.

• Squeeze your biceps at the top, then slowly lower the dumbbells back down while maintaining elbow position.

• Repeat for the desired reps with controlled movement.

⚠️ Common mistakes:

• Letting the elbows drift forward.

• Swinging the weights or using momentum.

• Not keeping the dumbbells close to the body.

• Dropping the dumbbells without control.